I’ve been wondering how important you guys feel pre and post workout nutrition is? Personally I don’t pay any attention to it at all but lately I’ve been wondering if thats a mistake, particularly for us well aged ones.
Yeah I know there’s a nutrition forum but the rest of this site is full of battling retards and I actually value the opinions of the guys that post here.
So what do you guiys think?
Pre-workout: whatever is leftover from lunch, maybe an apple or peanut butter crackers
Post-workout: beer, then dinner typically steak and broccoli
I’m with you Joe, I don’t pay attention to it except to try and not be too hungry when I train.
If I don’t eat something before working out, I crash in the middle of it. Post workout, I often have a burn and/or ache in the hit area. If I don’t down some good stuff, if lingers. I can knock back the Surge, though, and it goes away rather quickly.
Pre-workout: Protein bar, peanuts and juice — juice during my workout
Post-workout: 24oz. of skim milk with 1 scoop Surge, 1/2 scoop of off brand powder and 5g of BCAAs - This REALLY helps take the burn/ache out
I am awful about eating after working out, though. Never feel like eating and don’t have much time before I have to hit the hay. So the post shake really helps.
I have coffee and a Finibar before, a meal-replacement type drink during (has 15g of protein, about 200 calories), and afterwards about 12oz. of whole milk with about 20g of off brand all-natural protein that has BCAAs in it.
Recently started adding creatine to the post-workout concoction (my recovery was really crappy), and also the elitepro mineral supplement (only use it on nights after workouts, since I’m by no means an elite athlete); my recovery has noticeably improved.
I done tole ya, man: Coffee and a cigarette.
You want to supply amino acids to the muscles. GH release and the induced IGF-1 gives the muscles permission to take up amino acids. After a meal as insulin rises and falls, with falling blood sugars and amino acids levels rising the blood, GH is released. If you are taking on calories after the meal, you can reduce GH release.
IGF-1 is to amino acids as insulin is to glucose. The body deals with sugars first as these are the first wave of food digestion. Amino acids release slowly during digestion. GH release works best with the signal that glucose levels are falling and amino acids are increasing. If you eat junk after a meal and glucose levels are remain high, GH release is reduced and the muscles will have less amino acid uptake and the muscles will a reduced anabolic response.
Insulin also blocks GH release. That means that insulin resistance, with higher insulin levels and glucose levels lead to lower GH status.
There might be some increase in GH from driving down glucose levels with training after taking a whey shake.
Well I feel woefully lacking in nutrition following the post above, not sleeping too well lately so i usually have to eat my way into the gym. Breakfast (oatmeal with whey powder), then snacks and sometimes lunch depending on how tired I am.
Post workout is a big cup of milk with whey protein, followed by chicken with vegetables usually. I’ve noticed the post workout drink helps in recovery but mainly it stops the crazy hunger I had following a workout, felt like my stomach wanted to swallow my head.
[quote]DaCharmingAlbino wrote:
I done tole ya, man: Coffee and a cigarette.[/quote]
That, Pale Rider, is the special stack I reserve for post-coital recovery.
[quote]KSman wrote:
You want to supply amino acids to the muscles. GH release and the induced IGF-1 gives the muscles permission to take up amino acids. After a meal as insulin rises and falls, with falling blood sugars and amino acids levels rising the blood, GH is released. If you are taking on calories after the meal, you can reduce GH release.
IGF-1 is to amino acids as insulin is to glucose. The body deals with sugars first as these are the first wave of food digestion. Amino acids release slowly during digestion. GH release works best with the signal that glucose levels are falling and amino acids are increasing. If you eat junk after a meal and glucose levels are remain high, GH release is reduced and the muscles will have less amino acid uptake and the muscles will a reduced anabolic response.
Insulin also blocks GH release. That means that insulin resistance, with higher insulin levels and glucose levels lead to lower GH status.
There might be some increase in GH from driving down glucose levels with training after taking a whey shake.[/quote]
The little bit of body chemistry I recall from my NSCA/CSCS studies stated that meaningful GH release only occurs during (good) sleep? and preferably at least 5 hours; worth, iirc.
[quote]KSman wrote:
You want to supply amino acids to the muscles. GH release and the induced IGF-1 gives the muscles permission to take up amino acids. After a meal as insulin rises and falls, with falling blood sugars and amino acids levels rising the blood, GH is released. If you are taking on calories after the meal, you can reduce GH release.
IGF-1 is to amino acids as insulin is to glucose. The body deals with sugars first as these are the first wave of food digestion. Amino acids release slowly during digestion. GH release works best with the signal that glucose levels are falling and amino acids are increasing. If you eat junk after a meal and glucose levels are remain high, GH release is reduced and the muscles will have less amino acid uptake and the muscles will a reduced anabolic response.
Insulin also blocks GH release. That means that insulin resistance, with higher insulin levels and glucose levels lead to lower GH status.
There might be some increase in GH from driving down glucose levels with training after taking a whey shake.[/quote]
So, for those of us who don’t really know what this means, what are we supposed to eat and when?
Pre workout: food.
Post workout: food + whiskey.
Can’t stand to lift with a full stomach. Pre-workout meal usually consists of whatever I had for lunch, usually a sandwich and coffee. Ok, and gummi bears, the ultimate muscle builder. Post workout is usually whatever supper is.
like always Ksman post makes the most sense,I use 5-10g of aminos before and after,with some beta alaine
and punnyguy,no offense to you,cause that’s schools for you,that info is right per say,but dead wrong also
we all know GH gets released at bed time,but what he said is much more needed for anyone who trains.
[quote]KSman wrote:
You want to supply amino acids to the muscles. GH release and the induced IGF-1 gives the muscles permission to take up amino acids. After a meal as insulin rises and falls, with falling blood sugars and amino acids levels rising the blood, GH is released. If you are taking on calories after the meal, you can reduce GH release.
IGF-1 is to amino acids as insulin is to glucose. The body deals with sugars first as these are the first wave of food digestion. Amino acids release slowly during digestion. GH release works best with the signal that glucose levels are falling and amino acids are increasing. If you eat junk after a meal and glucose levels are remain high, GH release is reduced and the muscles will have less amino acid uptake and the muscles will a reduced anabolic response.
Insulin also blocks GH release. That means that insulin resistance, with higher insulin levels and glucose levels lead to lower GH status.
There might be some increase in GH from driving down glucose levels with training after taking a whey shake.[/quote]
KSman, as you recall I’m a type 2 diabetic. What would the best ting for me to eat after a workout? Right now, I’m having a whey shake, with 50 grams of carbs. My sugars are all over the place, even with cardio, and weights. Any help would be appreciated.
I’m with Pete and Harry. Regluar food. Basic. Besides if you can eat after a squat or deadlift workout you didn’t work hard enough.
To be more serious, I’m partial to a glass of milk or two before and milk and a nice meaty sandwich or meat pizza about an hour after.
Well, I’m not a guy (obviously) but I’ll put in a word for Surge Recovery during and after. That helps me not crash during the workout. And a nice lunch or dinner with protein and veggies after.
Diabetic: This creates some unique challenges in terms of GH release. You should be able to figure out how to have lower glucose and insulin at times.
Yes there is GH released at night, but GH release pulses occur 24x7. And amino acids can be used to make this happen any time of day. There is a lot of research on this and the research was not done on people who were at home in bed. Suggest that you read: “Grow Young with HGH” Dr. Ronald Klatz 1997
One of the books on my desk, take hand off keyboard and place hand on book.
See page 40, it shows HG levels rise as glucose and insulin fall.
Eating carbs before going to bed will interfere with GH release during sleep. Eating every 4 hours might be a real problem for GH levels.
While you may not want to take amino acids to engineer GH release, you should be aware of the mechanics and timing issues so you do not block such things by taking in sugars and simple carbs at the wrong time. At times, hunger is your friend!
My already erratic schedule and eating are more thrown off with the new addition.
I try to do BCAA and gatorade or something like crystal light this is while training and have had
good results with that.
felt strong and able to handle some decent volume and was leaner while doing this.
post workout is difficult for me depends on when I train- or how late at night etc
I have whey issues so a fast acting protein is hard for me to do.
Hemp, Pea and some casein do work well for me so I try those, and some simple carbs or sugars.
usually Honey.
If Im training right before meal time Id just eat instead of a shake
[quote]kmcnyc wrote:
My already erratic schedule and eating are more thrown off with the new addition.
I try to do BCAA and gatorade or something like crystal light this is while training and have had
good results with that.
felt strong and able to handle some decent volume and was leaner while doing this.
post workout is difficult for me depends on when I train- or how late at night etc
I have whey issues so a fast acting protein is hard for me to do.
Hemp, Pea and some casein do work well for me so I try those, and some simple carbs or sugars.
usually Honey.
If Im training right before meal time Id just eat instead of a shake
[/quote]
I also like BCAA (20g or so) or, if I’m out, 50g or so of whey + powdered Gatorade in a shaker. I’ll add 10g of creatine. That has been the protocol for about a year.
Drink 1/3 while I’m in the locker room changing and the rest, plus additional water, through training.
I used to drink a post-workout shake but it is much more effective for me to have it before and during. Now I’ll eat a meal after.